My favorite bicep exercise

Oct 24, 2012 Workout: Back, Legs & Cardio

Back:

DB one arm rows, immediately to bent over barbell rows 10 Reps, 4 Sets

Back extensions with weighted plate

Cable rows 12 Reps, 4 Sets

Lat pulldowns 12 Reps, 4 Sets

Straight arm pulldowns 12 Reps, 4 Sets

Biceps:

DB curls drop sets

Cable curls 12 Reps, 4 Sets

Hammer curls 8 Reps, 4 Sets

Barbell 21's 4 Sets

I discovered the barbell 21 exercise over the summer. It's by far my favorite bicep exercise. It might look easy but it's not!

My plan for cardio was to do HIIT on the treadmill but all the treadmills were being used at the gym. I ran a few laps around the track before going back inside the gym to finish off my cardio. My knee has been bothering me lately. I am way overdue for new shoes. Running in worn-out shoes is one of the most common causes of running injuries. A good rule of thumb is to change your shoes every 300 to 400 miles. Well I am way past that amount. I'm going to hold off on running until I can get a new pair of shoes next week. 

Cardio:

3 Rounds

Lateral step overs (fast), 1 minute

10 burpess

Lateral step overs (fast), 1 minute

10 pushups

Lateral step overs (fast), 1 minute

10 DB thrusters 

Lateral step overs (fast), 1 minute

I'm in need of NEW shoes!